Are there any 5k training programs that take slower runners into account?

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2680 Views 11 Replies Latest reply: Aug 1, 2012 5:52 PM by NuRunnr

litwitch

9 posts since
Feb 16, 2011

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Mar 3, 2011 10:09 AM

Are there any 5k training programs that take slower runners into account?

I have been doing the C25k program, but I was recently hit with an unhappy realization that at my pace (a dismal 15 min. per mile), even finishing the 9 weeks will leave me well short of the 3.1 miles of a 5k. Any suggestions? I am brand new to running, and I'm hoping to get hooked. But, I don't want to burn out or injure myself before that happens!

First race: Shamrock Run 5K, 3/13/11 --45:37

Starting weight: 260 lbs

3/8/11 : 247

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taylor007
88 posts since
Nov 15, 2010

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1. Mar 6, 2011 8:48 PM (in response to litwitch)
Re: Are there any 5k training programs that take slower runners into account?

litwitch wrote:

I have been doing the C25k program, but I was recently hit with an unhappy realization that at my pace (a dismal 15 min. per mile), even finishing the 9 weeks will leave me well short of the 3.1 miles of a 5k. Any suggestions? I am brand new to running, and I'm hoping to get hooked. But, I don't want to burn out or injure myself before that happens!
First of all there is no such thing as dismal. You can do what you can do. At the beginning it may take you a little longer to finish, but the goal is to finish. By your signature it looks like your 5k is next weekend? Even if you have to run some and walk some that works too. How far are you into the C25k program?

5k- 18.17(12/11) - 5m- 32.12(12/11) - 10k- 39.58(12/11) - 13.1- 1:27:42(12/11)

9/11/11 - I did a green run 5k - 20.00

10/22/11 - YMCA 5k - 19.38

11/24/11 - Mesa Turkey trot 10k - 55.36 (PR) (backwards)

12/4/11 - Fiesta Bowl HM - 1.27.42 (PR)

12/10/11 - Sally's Run 5k - 18.17 (PR)

1/7/12 - Run, walk, roll 5k - 18.53

1/15/12 - PF Changs HM - 2.10.27(PR) (backwards)

2/12/12 - Runners Den 5 & 10 - 18.24

2/12/12 - Parkinsons 5k - 19.24

3/3/12 - Ryan House 5k - 18.21

3/10/12 - Fight Childrens Cancer 5k - 18.21

upcoming

3/17/12 - Kiss me Im Irish 8k

4/1/11 - Carlsbad 5000

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crl8686
1,275 posts since
Nov 11, 2007

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2. Mar 6, 2011 9:37 PM (in response to litwitch)
Re: Are there any 5k training programs that take slower runners into account?

See the introductory line of http://www.c25k.com/

The C25K program is designed to get you running EITHER 30 min OR 3.1 mi, not necessarily both at the same time. It is designed to accommodate a wide range of running speeds.

"...I've learned that you shouldn't compare yourself to the best others can do, but to the best you can do....I've learned that you can keep going long after you think you can't..." --- author unknown

2013 highlights...

@ 5K: Ontario Mills 5K, Ontario, CA, 24:42

Heart of the City Run, Los Angeles, CA, 24:13

Bruin 5K Run at UCLA, Westwood, CA, 24:54

@ 10K: LA Chinatown Firecracker 10K, Los Angeles, CA, 51:42

The Great Race - Old Agoura 10K, Agoura Hills, CA, 51:12

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LemonaidLucy
332 posts since
Sep 19, 2010

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3. Mar 6, 2011 11:12 PM (in response to crl8686)
Re: Are there any 5k training programs that take slower runners into account?

That's right, I was going to suggest C25K. You can either run for time or for distance. I personally find it (for untrained women) difficult to run 5 km in 30 minues without breaking the golden rule of running slow enough to be able to keep a conversation. You can only do that when you've already trained for a couple of months.

I, personally, have always preffered the amount of time run, first build up to 30 minutes of continuous running, then to 1 hour, two hours...and it doesn't matter how many km I do:-) I'm slow too, I'm averaging 9 km/h in long and easy runs.

Lucie

PB 5k (training): 25:32, PB 10K (training): 56:05, PB 20k: 1:55:13, PB half marathon: 2:01:32

4/2/2011 Prague International Half Marathon 2:03:37

6/04/2011 Silva Nortica Trail Half Marathon 2:14:54

6/18/2011 Olomouc Half Marathon

8/14/2011 Zebrak 25K

Not faster, but farther. Not catch up, but hunt down.

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litwitch
9 posts since
Feb 16, 2011

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4. Mar 7, 2011 4:15 AM (in response to litwitch)
Re: Are there any 5k training programs that take slower runners into account?

Taylor, I'm on week 6, day 2 (today), and I have resigned myself to walking some this weekend. I've never done any race, of any kind before, so I am looking forward to the experience--however fast or slow I may experience it. Thanks for the encouragement on the speed!

crl8686, thank you for the perspective on the goals of the program. It's been hard to stay focused on improving, with the idea that I wasn't going to accomplish the distance in the back of my mind.

Lemonaid, I like your idea to focus on time. It will be an amazing accomplishment for me to run 30 minutes straight, regardless of the distance I cover. I'll definitely need to keep that in mind this week as the transition from treadmill to trail has been a rocky one.

Thanks for your encouragment and advice!

First race: Shamrock Run 5K, 3/13/11 --45:37

Starting weight: 260 lbs

3/8/11 : 247

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taylor007
88 posts since
Nov 15, 2010

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5. Mar 7, 2011 9:02 AM (in response to litwitch)
Re: Are there any 5k training programs that take slower runners into account?

Remember the most important parts are to finish and have fun. Since you have already signed up for your first run, you have already cleared your biggest hurdle. Keep us posted, we would love to hear how you did on your run!

5k- 18.17(12/11) - 5m- 32.12(12/11) - 10k- 39.58(12/11) - 13.1- 1:27:42(12/11)

9/11/11 - I did a green run 5k - 20.00

10/22/11 - YMCA 5k - 19.38

11/24/11 - Mesa Turkey trot 10k - 55.36 (PR) (backwards)

12/4/11 - Fiesta Bowl HM - 1.27.42 (PR)

12/10/11 - Sally's Run 5k - 18.17 (PR)

1/7/12 - Run, walk, roll 5k - 18.53

1/15/12 - PF Changs HM - 2.10.27(PR) (backwards)

2/12/12 - Runners Den 5 & 10 - 18.24

2/12/12 - Parkinsons 5k - 19.24

3/3/12 - Ryan House 5k - 18.21

3/10/12 - Fight Childrens Cancer 5k - 18.21

upcoming

3/17/12 - Kiss me Im Irish 8k

4/1/11 - Carlsbad 5000

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Marykb
1,347 posts since
Jan 16, 2008

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6. Mar 7, 2011 11:45 AM (in response to litwitch)
Re: Are there any 5k training programs that take slower runners into account?

Please remember that C25K goes by EITHER time OR distance. If you are training for distance with C25K, then you will be running 5K at the end of the 9 weeks even if it takes you 45 minutes to do it. If you are training for time, on the other hand, and you are a slow runner, then you won't be running 3.1 miles, but you will be running 30 minutes (depending on your speed that could be anywhere from 2-3 miles).

If your goal is to run 5K, then make sure you are following the plan for distance and disregard time for the most part. It doesn't hurt to keep an eye on your pace for comparision purposes to measure your improvement, but the goal is to cover the distance at any speed. If you follow the plan that way, then yes, C25K DOES take slower runners into account!

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litwitch
9 posts since
Feb 16, 2011

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7. Mar 13, 2011 5:43 PM (in response to litwitch)
Re: Are there any 5k training programs that take slower runners into account?

Thanks, all for the great advice. I finished my first 5K today, at 45:37. This is the fastest, and longest I have ever run! This race was an amazing experience; I am officially hooked.

First race: Shamrock Run 5K, 3/13/11 --45:37

Starting weight: 260 lbs

3/8/11 : 247

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Kristy in NC
134 posts since
Feb 14, 2011

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8. Mar 13, 2011 5:55 PM (in response to litwitch)
Re: Are there any 5k training programs that take slower runners into account?

Dismal - no way! you're off the couch aren't you? I ran (well, mainly walked) my first 5K Saturday, and also did it faster and went further than at any point. As I was moving along the streets, I would find myself doing a little negative talk in my head. Every time that happened I reminded myself that there are many people still on the couch inside these homes and I was out there doing my personal best. By the end, I felt like I might actually become a runner. Speed will come later. Right now, I just want to never give up, not quit because I couldn't run the whole or even most of the time. I'm doing better than I ever have, and will continue to get better. You had a fabulous time for your first run. I also noticed you've already lost weight. This is a journey, not a destination - don't get down, don't bash yourself!

Kristy in NC

3/12/11 - St. Patricks Day 5K - First 5K - 43 min

7/4/11 - Peachtree Road Race - 1hr 30 min

9/2/11 - BB&T Sunset 5K - 40:48

10/22/11 - Rocktoberfest 5K - 38:53

11/5/11 - CommYOUnity 5K - 37:22

11/24/11 - Butterball 5K - 37:03

3/25/12 - Charlotte Motor Speedway 5K - 34:21

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LemonaidLucy
332 posts since
Sep 19, 2010

Currently Being Moderated

9. Mar 13, 2011 10:53 PM (in response to litwitch)
Re: Are there any 5k training programs that take slower runners into account?

Way to go!!! (clapping smilies)

Lucie

PB 5k (training): 25:32, PB 10K (training): 56:05, PB 20k: 1:55:13, PB half marathon: 2:01:32

4/2/2011 Prague International Half Marathon 2:03:37

6/04/2011 Silva Nortica Trail Half Marathon 2:14:54

6/18/2011 Olomouc Half Marathon

8/14/2011 Zebrak 25K

Not faster, but farther. Not catch up, but hunt down.

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taylor007
88 posts since
Nov 15, 2010

Currently Being Moderated

10. Mar 14, 2011 1:34 AM (in response to litwitch)
Re: Are there any 5k training programs that take slower runners into account?

Congradulations on finishing your first race!! Way to go! Now what do you want to do next????

5k- 18.17(12/11) - 5m- 32.12(12/11) - 10k- 39.58(12/11) - 13.1- 1:27:42(12/11)

9/11/11 - I did a green run 5k - 20.00

10/22/11 - YMCA 5k - 19.38

11/24/11 - Mesa Turkey trot 10k - 55.36 (PR) (backwards)

12/4/11 - Fiesta Bowl HM - 1.27.42 (PR)

12/10/11 - Sally's Run 5k - 18.17 (PR)

1/7/12 - Run, walk, roll 5k - 18.53

1/15/12 - PF Changs HM - 2.10.27(PR) (backwards)

2/12/12 - Runners Den 5 & 10 - 18.24

2/12/12 - Parkinsons 5k - 19.24

3/3/12 - Ryan House 5k - 18.21

3/10/12 - Fight Childrens Cancer 5k - 18.21

upcoming

3/17/12 - Kiss me Im Irish 8k

4/1/11 - Carlsbad 5000

Report Abuse

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NuRunnr
15 posts since
Aug 1, 2012

Currently Being Moderated

11. Aug 1, 2012 5:52 PM (in response to litwitch)
Are there any 5k training programs that take slower runners into account?

Most if not all 5K 'races' are walk/run, so don't worry about how long it takes you to finish right now. Now, 10Ks are a little different and you have to 'run' and normally they have minimumss you have to run at as they start closing down the route after you and allowing traffic to flow (assuming big city and not cross country races).

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